WOD – Tue, Jun 20
2023_06_20_Gymnastics (AMRAP – Reps)
EMOM 12
Min 1 | 20-30s Hollow Hold
Min 2 | 8-15 (Ring) Push Ups
Min 3 | 20-30s Arch Hold
Min 4 | 8-15 (weighted) Strict Knee Raises
Min 1 | 20-30s Hollow Hold
Min 2 | 8-15 (Ring) Push Ups
Min 3 | 20-30s Arch Hold
Min 4 | 8-15 (weighted) Strict Knee Raises
Rx: Push Ups & Strict Knee Raises
Rx+: Ring Push Ups & weighted Strict Knee Raises
2023_06_20_WOD (AMRAP – Reps)
AMRAP 9
8 Single Arm Dumbbell Hang Snatches
10 Toes to Bars
50m Farmers Carry
8 Single Arm Dumbbell Hang Snatches
10 Toes to Bars
50m Farmers Carry
Rx:
Dumbbell: 22,5 | 15 kg
Kettlebell: 24 | 16 kg
| be consistent in your tempo
| 10m Carry = 1 rep
| Score = total reps
| this is for quality
| focus on perfect positions
| Score = total reps of Min 2 & 4
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